CrossFit Now – CrossFit
WOD
“Hot-N-Ready” (5 Rounds for reps)
“Hot-N-Ready”
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Front Squats
1 Minute Max Calorie Bike
1 Minute Rest
Subs
Max Cal Row
RX+-50/35#, 115/85#
RX -35/20#, 95/65#
50-59-20/15#, 75/55#
60+-15/10#, 65/45#
Basics-Skip Round 2 and Round 4, Light DB, FS w/PVC/BB
DESCRIPTION
We’ll work for 3 minutes and rest for 1 in this 5 round workout
Your score is total reps accumulated over the 15 minutes of work
Enter reps for each round
SINGLE DUMBBELL POWER SNATCHES
Alternate arms every rep here
Choose a weight that you could cycle for 30+ reps when fresh
Both heads of the bell make contact with the ground in the bottom of each rep
FRONT SQUAT
Choose a light-moderate weight that allows you to complete 12+ reps each round with
The front squat comes from the floor today